The amount of calories to consume daily depends on several factors including age, gender, activity level, weight goals, height, and overall health. Generally, most adults should consume between 1,600 and 3,000 calories per day. For women, daily calorie needs typically range as follows based on activity level:
- Sedentary women: 1,600 to 2,000 calories
- Moderately active women: 1,800 to 2,200 calories
- Active women: 2,000 to 2,400 calories
For men, daily calorie needs generally range:
- Sedentary men: 2,000 to 2,400 calories
- Moderately active men: 2,200 to 2,800 calories
- Active men: 2,400 to 3,000 calories
To maintain weight, consume calories roughly equal to caloric expenditure. For
weight loss, a calorie deficit (e.g., 500 calories less per day) can lead to
gradual weight loss. For weight gain, consuming more calories, preferably
nutrient-dense ones, is recommended. It is important to not consume fewer than
about 1,200 calories daily for women or 1,500 for men without medical
supervision to ensure adequate nutrient intake. Caloric needs also depend on
basal metabolic rate (BMR), which is the calories your body needs at rest to
maintain vital functions. Active lifestyle levels increase calorie
requirements due to increased energy expenditure from physical activity. These
are generalized guidelines—personalized calorie needs are best determined by
considering individual factors or consulting a dietitian. References for
calorie guidelines by age and activity:
Women:
-
Ages 21-25: 2,000 (sedentary) to 2,400 (active)
-
Ages 26-50: 1,800 to 2,200+
Men: -
Ages 21-25: 2,400 (sedentary) to 3,000 (active)
-
Ages 26-60+: 2,000 to 3,000+
The average daily calorie intake commonly recommended is about 2,000 calories for women and 2,500 calories for men to maintain weight, with variation due to factors mentioned above.
